Pendlay Row

180 Pounds of Snatch

In at 10am by myself this morning. Everyone else bailed.

Warm-up

3:00 Air Dyne
Behind the Neck Band Pull Aparts (purple)

Olympic Lifting

Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.

115#
125#
130#
135#
140#
145#
150#
155#
160#
165# (Fail)
165#
170#
175#
180# (PR)
185# (Fail)

Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.

Strength

Shoulder Presses & Chin-ups

5 x 85#
10 Strict Chin-ups
5 x 105#
10 Strict Chin-ups
5 x 115#
10 Strict Chin-ups
5 x 130#
10 Strict Chin-ups

Pendlay Rows

5 x 115#
5 x 135#
5 x 155#
5 x 165#

I should have went for more here, but haven’t done them in weeks.

WOD

4 Rounds

200m Row
30s Rest

Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.

Went to the 7pm class.

Warm-up

3 Rounds

1:00 Bottom Squat Hold
15 PVC Pass-thrus

Strength

Back Squats

Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.

5 @ 185#
5 @ 225#
5 @ 225#
5 @ 265#
5 @ 265#

Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.

WOD

15-12-9

Deadlifts (225#)
HSPU

Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.

Rest 4:00

15-12-9

One-arm Snatches (45# DB, alternating)
Burpees

Did this one in 3:41. Liked these WODs!

Core

3 Rounds

5/5 Turkish Get-ups (increasing each round, 30#/35#/40# KB)
90s Rest

Good work to improve shoulder strength and stability.

The Road Back

I made it through 2 naps today without any sweats, so figured I could get back in the gym. Went it at 8pm for open gym.

Warm-up

450m Run
PVC pass-thrus
Banded Good Mornings (green)

Strength

Warmed up with 5 deadlifts at 135#, 5 Pendlay rows at 115#, 5 deadlifts at 225#, 5 Pendlay rows at 135#, and 3 deadlifts at 315#.

10:00 EMOM

Odds: 3 Deadlifts
Evens: 5 Pendlay Rows

The plan was to use 85% of 1RM for the deadlifts, so I threw 385# on the bar and used 145# for the Pendlay Rows. Got through the first round and the first deadlift of round 2, but had to drop weight. Went down to 345# the rest of the way, which was plenty hard enough. I need to get back into deadlifting more. Being sick has some to do with being weak, but my body just isn’t used to the weight either.

5×3 OHS

3 @ 95#
3 @ 125#
3 @ 145#
2 @ 165#
2 @ 165#

Ugh, so frustrating! Nowhere near my 3 rep max and I failed on it in two attempts.

Core

5 Rounds NFT

ME Ring L-hold (knees up)
10 V-ups

Felt pretty good on these but could tell I was getting a little tired. It’s hard, but I have to realize it’s probably going to take a week or two to get myself back to pre-MudCrud fitness.

Strength Focus

My legs are feeling a bit sore. Not sure if it’s from the Super Squats or the step-ups on Wednesday. Shoulders are a little tight from the pressing and muscle-ups last night. In at 11 this morning.

Warm-up

5:00 Air Dyne
2 Rounds
- 10/10 Leg Swings (F-B, S-S)
- 10/10 Flamingos
- 10/10 Scorpions
- 10 PVC Pass-thrus
5 RDLs (135#)
3 Pendlay Rows (115#)
5 RDLs (225#)
3 Pendlay Rows (145#)

Strength

10:00 E2M

5 RDLs (275#)
3 Pendlay Rows (155# first set, then 160# for 4 sets)

Got some new lifting straps that are much easier to use. Really helped with the heavy RDLs.

DB Bench Press

20 @ 35# DBs (DB held with palms facing towards feet)
3 x 20 @ 40# DBs (DB held with palms facing each other)
20 @ 45# DBs (DB held with palms facing each other)

Switched to the other grip after the first round to try to work on keeping that elbow in. Should translate more to ring dips as well.

Sled Work

150m Sled Drag (205#)
3 Box Jumps (32″)
150m Sled Backwards Pull (160#)
3 Box Jumps (32″)
150m Sled Drag (205#)
3 Box Jumps (32″)

Planned on doing 3 of the drag and 3 pulls, but it started raining.

Tough Mudder tomorrow with nearly 30 people from Survival Fitness!

Work Your Back Side

Feeling great after the workout yesterday. In at 10am this morning and trained with Michelle and Kevin.

Warm-up

500m Row
PVC Pass-thrus
2 x 3/3 Turkish Get-ups (35# KB)
10/10 Leg Swings (F-B, S-S)

Strength

10:00 EMOM

Odds: 10 RDL (225#)
Evens: 5 Pendlay Rows (145#)

WOD

5 Rounds

3 Deadlifts (345#)
5 Over-the-bar Burpees
7 HSPU

The deadlifts were brutal. Had to drop each rep. Finished in 6:54.

Core

5 Rounds (NFT)

10 Floor Wipers (45# DBs)
10 Hollow Rocks

My upper abs were on fire in those last couple rounds of hollow rocks. Hadn’t done floor wipers in a really long time, so was nice to do them for a change.

Finisher

10:00 Row trying to keep a 20s/m pace.

Unfortunately I was pretty much keeping a 18s/m pace. Good way to finish a good workout.

On Short Rest

In at 10am on short rest after doing 8pm last night. Trained with Kevin and Monica.

Warm-up

500m Row
PVC Pass-thrus

This has become my go-to warm-up when doing our own programming. Need to start switching it up some.

Strength

10:00 EMOM

Evens: 5 Weighted Dips
Odds: 5 Weighted Pull-ups

I went 20-25-25-30-35 on dips and 20-20-20-20-25 on pull-ups. The pull-ups were a real struggle today.

10:00 E2M

4 Clean High Pulls
6 Pendlay Rows

I stuck with 135# throughout and tried to work on some technique during the high pulls.

OLY

10:00 EMOM

High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk

This was pretty brutal doing the 4 reps every minute. Not much rest time. I used 135# for the first set, then 145# for 4 sets, 155# for 3 sets, and finished with 2 sets at 165#.

WOD

5 Rounds

8 HSPU
12 American KBS (53#)
400m Run

Went unbroken on everything, but my running kind of sucked after the 2nd round. Finished in 12:01.

Planning to take a rest day tomorrow and go golfing as long as the weather is nice.

Heating Up

In at 10am to train with Brad, Cora, Matt, Kevin, and Kinde.

Warm-up

400m Run
PVC Pass-thrus

Strength

Back and forth between the two movements. I didn’t quite do it EMOM style, but was pretty close to every minute.

Bench Press

10 @ 45#
8 @ 95#
8 @ 135#
4×8 @ 155#
8 @ 160#

Tried to focus on keeping my right elbow in, but was still having some issues with it. Wonder if I’ve developed some typo of mobility issue. Will have to check if there is anything in Becoming a Supple Leopard about it.

8 @ 115#
8 @ 125#
8 @ 135#
8 @ 140#
8 @ 145#

Doing sets of 8 got pretty heavy.

WOD

5 Rounds

15 HR Push-ups
15 American KBS (53#)
15 Wall Balls (20# MB, 10′ target)
15 Box Jumps (24″)

Finished in 14:21, but was able to keep a pretty steady pace through this one. Push-ups slowed me down after round 2, but I was able to do all of my wall balls and KBS unbroken. The increased heat and humidity is something we’re not used to though.

Finisher

Did 5 sets of 50m high walk and 50m low walk with a 90# prowler and 90# of bumpers on it.

Some Firsts

In at 10am this morning.

Warm-up

Did a 500m Row.

Strength

Bench Press

Going for a 1RM today since it’s been ages and I wanted to see where I was at. 10 @ 45#, 5 @ 135#, 3 @ 185#, 1 @ 215#, and then failed on two different attempts at 235# to match my PR. My left arm was not having any trouble, but my right was way behind and couldn’t catch up. Then I dropped down for 5 @ 185#. On these, my right arm was still trailing behind. Kevin noticed my elbow was a lot more flared out then the left, putting me in a bad position. Something to work on.

Disappointing bench day. I haven’t PR’d a lift in a couple of weeks and need that rush of beating a record soon!

Snatch Pulls

6 x 2 @ 185#

First time using lifting straps. The first set felt super heavy and awkward getting used to the straps, but it got much easier as the sets went on and the pulls felt pretty good. I still have a hitch where I kind of stop and almost dip back down in my Olympic lifts. Need to fix that.

Pendlay Rows

Something new to try out. Not exactly sure we were doing them right, but they felt like they were working something. Did 5 reps each at 95#, 105#, 115#, 125#, and 135#.

We were close…

WOD

18:00 AMRAP

50 DU
40 Air Squats
30 Push-ups
20 T2B
10 HSPU

Much harder than I imagined because you hit muscle fatigue in so many of the movements. I was 10 HSPU short of completed 3 full rounds, so 2 + 140. Lot’s of resting in this to give the muscles time to recover and keep from hitting failure until that last round.